Scaled HSPUs with 1 abmat for part C & D. Did
not help much. Both the HSPUs and STOs @ 155#s crushed me today. First time
doing box jumps in 3-4 months (I aggravated an old foot injury and it is taking
a long time to heal) and I did them today jumping up and then stepping down.
Slowish that way, but no pain. Can’t wait
for my foot to be 100%.

Monday, July 23, 2012

Build over the course of the six sets to
approximately 75-80% of your 1-RM Snatch.

B. Strict
Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 10 reps @ 55-65%

Rest 2 minutes between sets.

Choose the same load for all three sets of
3 reps. The load used should be challenging to successfully press for three,
but if you have more than one failed rep it is too heavy.

C. Four
sets of:

Ring Dips (with a hold) x 10-15 reps @ 20X2

(externally rotate at the top, thumbs out
and hold for 2 seconds)

Rest 30 seconds

Strict Chest-to-Bar Pull-Ups x Max Reps

Rest 30 seconds

D. For
time:

Row 500 Meters

50 Kettlebell Swings (32/24 kg)

30 Chest-to-Bar Pull-Ups

Row 500 Meters

A. 95, 115, 125, 135, 145, 150x2 (failed
from high hang)

Mostly a grip thing on the last set

B. 95x5, 115x5, 125x5, 155x3, 150x2, 145x5,
115x10It has been sooo long since I have done a heavy strict press. Totally overestimated my 1-RM thinking it
would at least be what I had maxed out on at my strongest, 185#s. Probably more like 170 to 175.

C. Dips: 10, 5/3/1/1, 4/2/2/2, 3/2/2/1/1/1Turned
out pretty well the first 2 sets of dips, not so much on the 3rd and 4th.
The directions did not so you could not, so these ring dips were kipped.

I had difficulty sticking the receiving of the bar overhead on both the snatch balance and the snatch, but not getting the bar up there. I really feel the additional power built up by all the front and back squats. Once learn how to take advantage of it on my jerks, cleans and snatches (timing and better technique) I think I might be able to get some pretty good PRs